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Healthy LivingDereje Sahle AyoEthiopian Pastors Annual ConferenceLas Vegas, NevadaJuly 11, 2012Discovering A Healthy LifestyleHealth: is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Wellness includes being: mentally fit physically robust spiritually vital socially comfortable

3Health Living how do we get there?DecisionsWe are what we chooseby the choices and acts of our lives, we create the person that we are. Kenneth PattonSome of the decisions we make could change the direction of our lifeMay not be big but mostly small choices that over time take us far off of our intended goalsDecisions are easy when values are clear Roy Disney

Our ability to choose is a gift from God Gen. 2: 15-17 Deut: 30: 15God wants us to make healthy choicesGod has made us the stewards of our own bodyGods prescription for living is the right choiceYour health and well-being are a journeyJourneys of a thousand miles begins with the first stepThe first step on your health journey is choiceHealthy choices make healthy peopleWhen are making choices, we are taking responsibility and exerting a degree of controlExample: Yales study on GERDRestGod exemplified when he rested at the 7th dayIt was an intentional day that he ordained to send a message to us how essential rest isHe did not run out of things to createReplaces weariness, exhaustion & fatigue with peace, energy & hopeSleepDuring Slow wave (deep) sleep, our body releases growth hormoneStimulates growth & repair of damaged tissueStimulates formation of white blood cells (part of the immune system)Rest and recovery balances out stressConsequences of sleep deprivationDeclined cognitiveDecrement in performing tasks that require sustained attentionDeficient in memory and decision-making capacitySleep deprivation may result in a mental status that resembles depression or anxiety, with patients reporting poor mood, irritability, low energy, decreased libido, poor judgment, and other signs of psychologic dysfunction. These symptoms often disappear when normal sleep is restored.Consequences of sleep deprivationDecrease immune function: example, complete sleep deprivation of rats for several weeks results in death Increases Mortality: A recent observational study reported that men who slept less than six hours had a risk for mortality that was four times greater than the risk for mortality among normal sleepers Consequences of sleep deprivationPoor Quality of life: both at work and at home, mainly due to lack of energyFalling asleep at home may cause resentment and marital discordConsequences of sleep deprivationSleep restriction, when compared to sleep extension, was associated with a decrease in serum leptin (an anorexigenic hormone), an increase in serum ghrelin (an orexigenic hormone), and increased hunger and appetite (in particular for calorie-dense foods with high carbohydrate content). Consequences of sleep deprivationCardiovascular Risks: a shorter duration of sleep was associated with a greater likelihood of developing hypertension, even after adjusting for possible confounders a longer sleep duration was associated with a significantly reduced incidence of coronary artery calcification Other ways of restRelaxing massageSkin is the largest organ in the body Releases pain-countering endorphins and immune system stimulating hormonePremature infants grew and developed reflexes with cognitive advantages when massaged several times a dayCouples encouraged Moms backrub or foot massage childrenThe Nemo Syndrome-A fish storyFish in aquarium keep dying until someone figured out the problem/solutionNot getting any darkness for sleepAquarium light was turned off every night and Nemo livedWatch an over-stimulated world of beepers, cell phones, TVs, radios, CDs,iPods ..The rest zoneGet 8 hrs sleep at nightDevelop a regular sleep patternQuit time with God every morningPause at lunch to prayOne day week off to celebrate love- a weekly sabbatical to refresh your songFinish each day before you begin the next, and interpose a solid wall of sleep between the two Ralph EmersonTake a vacationOur bodies need several days to unwind from the stress of everyday lifeThen several days after that for true rest to occur

LaughCheerful heart is good medicineLowers BP, muscles relax & the brain releases endorphins that make us feel betterExerciseA planned, structured, repetitive and purposeful physical activityWorld wide prevalence of physical inactivityPhysical fitness includes: cardiopulmonary endurance, muscular endurance, strength and flexibility, balance, body composition and reaction timeCP endurance relates to the ability of circulatory and respiratory systems to supply oxygen during sustained physical activityProlonged sedentary time is associated with increased risks of DM, heart disease, & mortalityBenefits of exerciseReduce MortalityReduce cardiovascular diseasesDecrease VLDL (bad cholesterol) & increase HDL (good cholesterol)Beneficial effect on BPMay reduce risks of strokeDiabetesImproves blood sugar control, insulin sensitivity & may prevent development in high risk individuals

Benefits of exerciseCancer prevention: Modest prevention against breast, colon, prostate, and pancreatic caPrevent bone loss: wt bearing exerciseReduce risk of dementia and cognitive declineBenefits of exerciseReduce Obesity ( over weight )Preventing and treating obesity leads to a significant health benefits over a lifetimeCompared to diet alone, diet coupled with exercise leads to:a greater reduction in body fat Enhanced preservation of body lean mass

Pastor Rick WarrenBorn again to a healthier livingInspired to lose weight in November 10, 2010As he baptized 800 people in water in one dayI thought it wasnt spiritual that we are all overweight. Then I thought Im overweight I am a terrible example to our people.He couldnt expect church members to be at a healthy weight if he wasnt.

Daniels planConsumes fewer carbsCooking healthier recipesDrinking more waterGetting more sleepStarted working out

Daniels planReplacing after-service snacks with healthier optionsEncouraging healthier church meals/potlucksLaunch exercise classes and running clubsWalk and worship program walk together and pray at the end of the exerciseSince January 2011, more 250,000 lbs lost

Daniels planhttp://bcove.me/98zwkvp0 NutritionYou are what you eat, that includes your mental well beingDesire to honor God by the way we treat our bodiesFood affects mood, and mood can influence which food one choosesDepression (low Serotonin ), the brain triggers for carbohydrates capable of restoring the serotonin to normalNutritionHealthy diet is the best weapon to fight diseasesImproves the chances for feeling good and staying healthyHealthy foods are the fuel our bodies use to make new cells and create the energy we need to thrive and fight disease>90% Americans fail to consistently eat heart healthy diet, hence high risk for heart disease, stroke, DM & obesityHeart healthy diet ??Low in :Saturated fatTrans fatCholesterolSodiumAdded sugarsHigh in:Whole grain fiber (1 ounce /day)Lean protein (fish 2x/wk)Variety of colorful fruits and vegetables (4-5 cups/day)NutritionOther dietary measuresNuts, Legumes and seeds water is the only drink of a wise man

Those who think they have no time for healthy eating will sooner or later have time for illness. Edward Stanley To eat is necessity, but to eat intelligently is an art La RochefoucauldSummaryChange is always difficult but choose to lead healthy and productive life Decisions are easy when values are clear Roy DisneyDevelop a regular sleep patternRest weeklyRegular exercise can improve overall attitude and health A body in motion tends to stay in motion, and a body at rest tends to stay at rest. Sir Isaac NewtonHonor God by the way you treat your bodiesWhen you eat or drink or do anything else, always do it to honor God. 1 Cori 10:31

We desire to honor God by the way we treat our bodiesWhen you eat or drink or do anything else, always do it to honor God. 1 Cori 10:31

Thank you and God Bless you!